One Arm Rear Deltoid Fly With Cable

One Arm Rear Deltoid Fly With Cable

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Place the pulley at your waist and place your body in profil in relation to the machine. Take the handle and stick your arm along your body with your elbow flexed and your forearm against your stomach :

  • Do an external rotation of your arm trying to keep your arm against your body and your elbow flexed

This exercice work mainly infraspinatus, teres minor and a little bit deltoid posterior beams. If at the end of the movement you bring your shoulder blade to the center of your body, you will also work rhombroids and middle and lower portions of your trapezius.

This exercice is often recommended for rehabilitations after a tear or partial removal of infraspinatus. For rehabilitations, this exercice is do with very light weight.

Note : This exercice is also used to target work on deltoid posterior beams. To do this, you have to take off your arm of your body slighty and extend your elbow at the end of the movement.

Share this article if you think it can help someone you know. Thank you.

-Steph

Importance Of Shoulder Straightening

kyphosis

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

We spend several hours sitting in a day. It’s relaxing but it can create a problem. This problem is the Kyphosis which is the rounding of the upper back with shoulder enrolement forwards.

We can have this bad position because of the hypotonicity (decreased muscle tone) of muscles bringing together shoulder blades and external rotator muscles of arms or because of the hypertonicity of torso’s muscles (usually for men, excessive training of chest).

As you know, it’s a bad posture and it’s important to rebalance all that. Exercices that do this are exercice that work posterior deltoid (back of shoulder) like one arm rear deltoid fly with cable, low pulley bent-over lateral raises and others.

kyphosis muscles

Note : For deadlift, the rounding of the upper back limits the power of lifting, that why it’s important to straighten your shoulders to use all your potential.

Share this article if you think it can help someone you know.

-Steph

The Right Time To Offer A Paid Product

paid content

I watched an Oliver Roland’s video  and I learned good stuff.

It’s necessary to think of 2 things :

  • How to find the right time to offer a paid product while usually everything is free

  • How to handle fear and criticism about a paid product while usually everything is free

The right time

the right time

The right time varies depending on the sale mode and type of product. The approach to proposing a product is different when you do a webinar, a product launch  or a sales page.

The easiest way to sell a product is to make a sales page because you don’t need to worry about the minimum subscribers number to have in your mailing list.

What is extremely important to understand is that you need to stop being obsessed by the number of subscribers on your social media (Facebook, Twitter, Instagram, Snapchat, Youtube, etc.) because it has not value. Let’s me explain, what is really important is the subscribers number of your mailing list (newsletters).

A lot of people have success on Youtube but unfortunately they need to stay on Youtube’s platform to keep their success. It’s really difficult to bring Youtube’s subscribers to another platform or another website. It’s even worse on Facebook because people are so used to the social media’s graphical user interface that they really have to give them an interesting reason to go elsewhere.

Survey

survey

Yes, with a survey you can attract all your social media’s subscribers to your own website. I advise you to do a survey when you reached 500 subscribers in one of your social media.

With a survey you can know :

Your audience reactvity

  • Your audience’s reactivity

  • What product wants your audience. This reduces the risk of creating an unsaleable product. The mistake entrepreneurs make is to create the product they want to do. For 1-2 years they work on it and when it’s ready, nobody wants to buy it because it doesn’t solve a problem of the audience.

When you reach 500 subscribers in one of your social media, you can say to your audience : « Hello, my friends, the community develops and it’s thanks to you. I would like to help you in a more efficient way that is why I propose you to answer a small survey where you’ll be able to tell me how I can help you to solve one of your problem ».

People who answer to this survey will show you the real reactivity of your audience. By exemple when you have 1000 subscribers, you have an average of 100-200 people responding to the survey.

The result of this survey will help you to create a product that will interest your audience.

Mailing list

Buid your mailing list (newsletters) is more important than having the maximum number of subscribers on your social media because they’re qualified potential customers. This what is make the difference between your subscribers who consume your content for entertainment and your subscribers who consume your content because it improves their lifestyle.

To build your mailing list (newsletters), offering an interesting free bonus to your audience is an effective way to collect qualified emails from people who are likely to buy your product. If you have no idea to make a bonus, you can make one by intuition and after adjust or change after conducting a survey.

eBook

By exemple if you have a Youtube channel or a Facebook Page about hamsters, by intuition you can imagine that the main problem of people is to ensure that their hamsters are well fed and long live. So you can write an eBook (digital book) like : « 5 tips for having a well-fed hamster and long live.

The concept is to offer something free in exchange for an email from someone of your audience. You really have to give something interesting so that people are : « Wow, it’s cool. I gave my email and I got it all ! ».

Criticism

criticism

I’ll be simple. All people who aren’t happy because you offer a paid product are supporters of slavery. Usually people aren’t aware of it. When you see a critic like : « It’s was great before, you offered a lot of free content and now you want to sell a product, it’s horrible ! ». What do you think ? Me I’m thinking of a person who wants me to work for him/her for free for life. And how do we name it ? A supporter of slavery.

Don’t be afraid ! You continue to give free content to your audience and in the same time your offer paid content. You don’t blackmail with your audience, your propose and people make their decision.

By having paid product that filter out people who recognize that your work deserves salary and people who are unconscious supporters of slavery.

Don’t worry, critics hurt at the beginnings but then it goes better and you gonna laugh at it.

-Steph

P.S. Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my workout program, I use Jefit 

Good Use Of Book Information

book

I watched an Olivier Roland’s video  and I learned good stuff.

I bought a lot of books to learn new skills but sincerely, there is little that I have put in place concretely in my life. I took notes, made summaries but it was alwys theoretical.

Here another way to take notes. It has nothing to do with taking the maximum information from the book but rather taking as much information as possible to use it effectively in our lives as quickly as possible.

That things be clear, I don’t talk about science fiction books but practical books that teach us to have a new skill.

A pratical book allows us to take action more effectively than if we hadn’t read the book.

Of course by reading we’ll take notes but we’ll not take notes like at school. We’ll highlight actions we can put in place today in our lives.

Study Case

study case

At this momet I’m reading a book about Tai-Chi. I’m learning to meditate and for years I have been pacticing martial arts so Tai-Chi is perfect for me. Each time that I see an action that I can use today in my life, I put the infomation in highlight. I put this information in uppercase, bold, underlined or in a different color. By this way I’ll read my notes later, this information will jump to my eyes.

We can take notes to have theoretical knowledge, there is no problem.

Once we’ll finish the book when we’ll read back our notes, we can immediately see actions we can use in our lives. The concepts is to choose actions that are the simplest and the fastest to set up in our lives.

Baby step

baby step

The best strategy to start is to take only one action. This action is the most interesting and the easiest to set up in your life.

The problem that we have to use book’s information, it’s that we are too ambitious in the first step. We want realize great things in the first step so we don’t have the experience yet.

To avoid falling into this trap and be disappointed, imagine that your evolution is like baby steps. Choose an interesting and easy action to set up in your life today. It’s today that your work on it and not tomorrow or after tomorrow. By this way, you can immdiately adjust this action to improve it step by step.

What is the most ambitious action you wanted to do right after reading a book ?

-Steph

P.S. Do you want free training program ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

Restart it’s cool

restart

When you start a video-games, your first character is weak. His level increase slowly, his statistics are rotten, he dies too often especially against the bosses.

But when you start again the video games with a new character, his level increase faster, you understand the controls, you understand how the video games work. You play more easily.

Have better physics is the same. When you try to have better physique and you fail, you learn a little more how your body works. Example, with the strategy A you lost weight and with strategy B you failed. You go to the gym for 2 months and you give up. When you return to the gym, you already will know the equipments and get less afraid to do exercises in a public place.

In fact, every time you restart, you get closer to your goal (forget haters).

How to restart

restart android

Separate yourself from your old you. Today, you’re a different person. Bad decisions you took yesterday doesn’t interest me, it’s the old you. Instead say to yourself : « I will fail again », you can think that today nothing can prevent you from reaching your goal to have a better health and a better physique.

The power of your will. Use the « new me » to your avantage while this week to make changes that can help you on the long-term.

  • Sign up for a gym with 50 personal trainer sessions

  • Sign up at a Dojo for martial arts

  • This week you can throw all the junk food in your kitchen and buy healthy food.

  • You can buy new clothes for training

  • You can schedule all your training sessions in your smartphone calendar.

  • You can do one thing for 10 days as a walk of 1km (or 1mile) every morning.

Fails differently. Now these changes don’t perhaps be the changes that work and this is normal. What is important is that you try to change this time differently. If you do what you’ve always done, you will always have the same results. So try something different and adapt. Make a blog for your results or track your calories with a smartphone’s app.

restart apple

Change one thing and don’t seek perfection, progress to be a better version of yourself.

-Steph

Recommencer c’est cool

restart

Quand tu commences un jeux-vidéo, ton premier personnage est nul. Son augmentation de niveau est lente, ses statistiques sont pourris, il meurt trop souvent surtout face aux boss.

Mais quand tu recommence le jeux-vidéo avec nouveau personnage, son augmentation de niveau est rapide, tu comprends les commandes, tu comprends comment le jeux-vidéo fonctionne. Tu joues plus facilement.

Avoir un meilleur physique est la même chose. Quand tu essaies d’avoir un meilleur physique et que tu échoues, tu apprends un peu plus comment ton corps fonctionne. Exemple, avec la stratégie A tu as perdu du poids et avec la stratégie B tu as échoué. Tu vas à la gym pendant 2 mois et tu abandonnes. Lorsque tu retourneras à la salle, tu connaîtras déjà les équipements et tu auras moins peur de faire des exercices dans un lieu public.

En fait, chaque fois que tu recommences, tu te rapproche de ton objectif (oublie les haters).

Comment recommencer

restart android

Sépare-toi de ton ancien toi. Aujourd’hui, tu es quelqu’un de différent. Les mauvaises décisions que tu as prises hier ne m’intéresse pas, c’est l’ancien toi. Au lieu de te dire « je vais encore échouer », tu peux penser qu’aujourd’hui rien ne peut t’empêcher d’atteindre ton objectif pour avoir une meilleur santé et un meilleur physique.

La puissance de ta volonté. Utilise le « nouveau moi » à ton avantage.pendant cette semaine pour faire des changements qui peuvent t’aider sur du long-terme.

  • Inscrire-toi à un salle de gym avec 50 sessions de coach personnel

  • Inscrire-toi à un Dojo pour faire un art martial

  • Cette semaine tu peux jeter tout la junk food de ta cuisine et acheter de la nourriture saine.

  • Tu peux acheter des nouveaux habits pour l’entraînement

  • Tu peux mettre toutes tes sessions d’entraînement dans le calendrier de ton smartphone.

  • Tu peux faire une seule chose pendant 10 jours comme faire une marche de 1km tous les matins.

Echoue différemment. Maintenant c’est changements ne seront peut-être pas les changements qui fonctionnent et c’est normal. Ce qui est important est que tu essaie de changer différemment cette fois. Si tu fais ce que tu as toujours fait, tu auras toujours les mêmes résultats. Donc, essaie quelque chose de différent et adapte. Fais un blog pour le suivie de tes résultats ou utilise une app de ton smartphone pour le suivie de tes calories.

restart apple

Change une chose et ne cherche pas la perfection, progresse pour être une meilleure version de toi-même.

-Steph